Kab lus no piav qhia cov protein-carbohydrate sib xyaw uas txhua tus kis las tuaj yeem npaj tau ntawm lawv tus kheej. Kab lus no piav qhia cov protein-carbohydrate sib xyaw uas txhua tus neeg ncaws pob tuaj yeem npaj tau ntawm lawv tus kheej.
Cov protein-carbohydrate sib tov tau nthuav dav hauv kis las. Lawv pab ua kom cov txheej txheem ntawm cov leeg nqaij kho thiab loj hlob. Cov neeg ncaws pob xav tau cov protein ntau ntau dua li cov neeg ib txwm muaj. Vim yog lub nra hnyav thaum kawm, macronutrients uas nkag mus rau hauv lub cev nrog rau zaub mov feem ntau tsis txaus. Ib qho ntxiv, ntau yam khoom noj, nrog rau cov protein ntau sib xyaw, kuj muaj cov rog uas cov kis las yuav tsum txwv.
Vim li no, ntau cov protein sib xyaw thiab cov tshuaj ntxiv tau dhau los ua qhov zoo ntxiv rau cov kis las cov phiaj xwm kev noj zaub mov zoo. Tab sis tsis tsuas yog rau qhov no, cov protein xav tau hauv cov kis las lub cev. Nyob rau hauv kev cuam tshuam ntawm kev qhia ua haujlwm, kev ua kom tawg ntawm nws tus kheej cov protein tau tshwm sim hauv cov leeg nqaij thiab cov ntaub ntawv tsim tsev tshiab xav tau rau kev rov zoo. Cov macronutrients nyob hauv lub cev sai dua, cov txheej txheem rov ua dua ua ntej pib. Txog qhov no, cov neeg ncaws pob siv sib xyaw cov protein sib xyaw sai sai tom qab ua tiav qhov kev qhia.
Qhov zoo tshaj plaws amino acid compound yog methionine. Vim tias nws muaj, lub cev tuaj yeem tsim cov pab pawg puas siab puas ntsws "CH / 3", thiab methionine kuj tseem koom nrog hauv kev tsim cov creatine. Tsis ncaj qha, cov amino acid sib xyaw no tseem koom nrog hauv kev txhawb cov txheej txheem hlawv roj, tso cai rau lub cev hloov cov rog rau hauv phosphatides hauv lub sijhawm luv tshaj plaws. Qhov no, nyeg, tiv thaiv lub siab los ntawm kev ntxhov siab ntxiv.
Protein Mix Recipes
Cov neeg ncaws pob tuaj yeem ua kom muaj txiaj ntsig zoo ntawm cov protein sib xyaw ntawm lawv tus kheej.
Protein haus
Nws suav nrog:
- 10 grams tsev cheese;
- 100 grams kua txiv cherry;
- 15 grams qab zib;
- 20 grams qe dawb (tuaj yeem hloov nrog 30 grams hmoov mis nyuj skim).
Nws yog qhov zoo tshaj los noj qhov sib tov tom qab kev kawm.
Mis Blueberry Protein Blend
Nws suav nrog:
- 40 grams hmoov mis nyuj skimmed (tuaj yeem hloov nrog 15 grams ntawm cov protein sib xyaw zoo li Pro complex);
- 1 tbsp / l blueberries;
- Freshly squeezed kua txiv ntawm ib nrab txiv qaub;
- 2 tsp qab zib (zib ntab).
Cov txheej txheem ua noj: cov khoom xyaw ntxiv tau ntxiv rau ib feem ntawm cov mis thiab nchuav nrog cov mis ntxiv. Koj tuaj yeem siv nws tam sim tom qab kev qhia lossis ua khoom qab zib.
Curd Banana Protein Blend
Nws suav nrog:
- 40 grams mis nyuj skimmed (25 grams protein sib tov);
- 60 grams tsev cheese;
- 5 tbsp / l mis nyuj;
- Ib nrab txiv tsawb;
- 1 tsp qab zib;
- Txiv qaub kua txiv ntxiv rau saj.
Cov txheej txheem ua noj: cov protein sib tov yog diluted hauv mis thiab tom qab ntawd sib xyaw nrog curd. Tom qab ntawd ntxiv qab zib, kua txiv qaub thiab txhoov txiv tsawb. Nws yog qhov zoo dua los siv nws ua khoom qab zib.
Mocha Cocktail daim ntawv qhia
Nws suav nrog:
- 40 grams mis nyuj skimmed (25 grams protein sib tov);
- 1 tbsp / l mis nyuj curdled;
- 2 tsp kas fes (instant);
- 1 khob mis
Cov txheej txheem ua noj: cov protein sib tov yog diluted hauv cov mis nyuj curdled thiab tom qab ntawd sib xyaw nrog cov khoom xyaw tas li. Nws yog qhov zoo dua los siv nws tom qab kev qhia ua zaub mov ntxiv.
Kev npaj cov carbohydrates thiab carbohydrate-mineral sib xyaw
Hom kev sib xyaw no muaj cov zom zom carbohydrates sai sai xws li fructose, piam thaj thiab sucrose. Cov tshuaj no yuav luag tam sim nkag mus rau hauv cov ntshav thiab pab kho lub zog tshuav nyiaj li cas hauv lub cev. Lawv kuj suav nrog cov ntsev ntsev, uas muaj qhov ua tau zoo ntawm cov dej-ntsev sib npaug thiab txhawb nqa qhov tsim nyog tshuaj lom neeg.
Nws raug nquahu kom siv cov khoom sib xyaw ntawm hom no thaum lub sijhawm sib tw thiab tom qab lawv ua tiav kom rov muaj zog. Lawv kuj tseem yuav ua tau zoo heev tom qab kev qhia hnyav. Ib koob tshuaj yog los ntawm ib nrab mus rau ib khob. Ntxiv rau cov protein sib xyaw, lawv tuaj yeem npaj tau los ntawm cov kis las ntawm lawv tus kheej.
Sib tov No. 1
Nws suav nrog:
- 50 grams qab zib;
- 50 grams qab zib;
- 40 grams txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo;
- 0.5 grams ntawm ascorbic acid;
- 1 gram ntawm sodium phosphate;
- Txog 200 grams dej.
Koj tuaj yeem siv nws thaum sib tw, tom qab ua tiav kev tawm dag zog, hauv kev sib tw thiab ua zaub mov ntxiv.
Sib tov No. 2
Nws suav nrog:
- 50 grams qab zib;
- 25 grams qab zib;
- 5 grams ntawm cranberry jam;
- 0.3 grams ntawm ascorbic acid;
- 0.5 grams ntawm citric acid;
- 3 grams sodium phosphate.
Cov txheej txheem ua noj: ua kom dej khov ntawm rosehip berries tau ua (20 grams ntawm cov txiv hmab txiv ntoo tau noj rau 200 grams dej), uas yog tom qab ntawd sib xyaw nrog txhua cov khoom xyaw. Nws raug nquahu kom siv nws ua ntej lub nra hnyav thaum lub sijhawm hla ntawm cov neeg caij tsheb kauj vab, cov neeg caij ski thiab cov neeg sib tw khiav.
Sib tov No. 3
Nws suav nrog:
- 25 grams qab zib;
- 25 grams qab zib;
- 2.5 grams ntawm txiv hmab txiv ntoo extract;
- 0.2 grams sodium chloride;
- 200 ml ntawm dej;
- 0.06 grams ntawm glutamic acid;
- 0.1 mus rau 0.5 grams ntawm ascorbic acid;
- 0.4 grams (qhov tso cai ntau tshaj yog 1 gram) ntawm phosphoric acid potassium (monosubstituted).
Nws raug nquahu kom haus ib thiab ib nrab rau ob teev ua ntej pib lossis tom qab kev kawm hnyav. Los ntawm ib nrab mus rau tag nrho cov iav raug coj ntawm ib lub sijhawm.
Sib tov No. 4
Nws suav nrog:
- 25 grams qab zib;
- 25 grams qab zib;
- 1 gram ntawm citric acid;
- 200 ml ntawm cov kua txiv hmab txiv ntoo;
- 0.25 grams ntawm ascorbic acid;
- 1 gram ntawm sodium phosphoric acid;
- 0.5 grams ntawm sodium chloride.
Nws raug nquahu kom siv nws thaum lub sijhawm hla ntawm qhov kev ncua thiab hauv kev ncua ntawm kev sib tw.
Sib tov "Glucomax"
Nws suav nrog:
- 30 grams ntawm oatmeal;
- 100 grams qab zib;
- 1 lub qe qe;
- 200 ml ntawm dej;
- Freshly squeezed kua txiv ntawm ib lub txiv qaub;
- 2 grams papangin (potassium magnesium aspartate).
Cov txheej txheem ua noj: ua cov tshuaj oatmeal (30 grams flakes tau noj rau 200 grams dej), uas yog tom qab ntawd sib xyaw nrog txhua cov khoom xyaw. Nws raug nquahu kom siv nws thaum sib tw, tom qab kev qhia hnyav thiab ua zaub mov ntxiv.
Sib tov "Ergovit"
Nws suav nrog:
- 30 grams ntawm oatmeal;
- 60 grams qab zib;
- Ib lub qe qe;
- 0.3 g ntawm caffeine;
- 0.5 grams ntawm ascorbic acid;
- 0.1 gram ntawm Vitamin B;
- 2 grams ntawm panangin.
Cov txheej txheem kev npaj thiab daim ntawv thov sib raug zoo nrog Glucomax sib xyaw.
Hloov Qab Zib Blend
Nws suav nrog:
- 100 grams qab zib;
- 200 milliliters dej.
Cov txheej txheem ua noj: qab zib yuav tsum tau yaj hauv dej thiab 10 tee ntawm HCe yuav tsum ntxiv rau qhov sib xyaw ua ke. Boil rau 10 feeb thiab cia sawv ntsug. Rau 1 litre dej, nws yuav tsum tau ntxiv txog ib gram ntawm cov vitamin C. Nws yuav tsum tau noj tam sim ntawd tom qab kev kawm hnyav.
Sib tov nrog polyunsaturated fatty acids thiab carbohydrates
Feem ntau cov txheej txheem kev zom zaub mov, xws li kev hloov pauv ATP, tshwm sim ntawm qib subcellular hauv cov xovtooj ntawm tes. Ib qho ntawm cov khoom siv ntawm daim nyias nyias ntawm tes yog phospholipids, uas muaj cov saturated, unsaturated thiab polyunsaturated fatty acids. Lub xeev ntawm daim nyias nyias ntawm tes, thiab, yog li ntawd, lawv lub peev xwm ua haujlwm, feem ntau nyob ntawm qhov muaj pes tsawg leeg ntawm phospholipids. Nyob rau hauv kev cuam tshuam ntawm cov khoom muaj zog, daim nyias nyias feem ntau raug rhuav tshem, rov zoo tsuas yog thaum ncua hauv kev qhia. Yog li, tus kis las yuav tsum muab lub cev nrog cov rog rog uas tsis tuaj yeem tsim ua ke ib txwm muaj.
Ergomax sib tov
Nws suav nrog:
- 120 grams ntawm qaub cream;
- 100 grams freshly squeezed txiv kab ntxwv kua txiv;
- Cov kua txiv ntawm ib nrab txiv qaub;
- 60 grams ntawm zaub roj;
- Ib lub qe qe;
- 25 grams ntawm Cherry jam.
Cov txheej txheem ua noj: qaub cream, qe qe, kua txiv thiab butter tau nplawm hauv lub tov khoom. Tom qab ntawd lawv tau tov nrog jam. Nws yuav tsum tau noj ib teev ua ntej pib lossis ua zaub mov ntxiv.
Sib tov thiab noj mov uas muaj polyunsaturated fatty acids
Txhawm rau txhawm rau rov ua cov txheej txheem rov qab thiab muab lub cev nrog cov as -ham, sib xyaw thiab tais diav, uas suav nrog polyunsaturated fatty acids, ua rau muaj txiaj ntsig zoo. Lawv txhawb kev sib txuas ntawm cov protein sib txuas thiab yog cov khoom siv hauv tsev rau kev tsim cov membrane phospholipids.
Sib tov - bechamel
Nws suav nrog:
- 40 grams mis nyuj skimmed (25 grams protein sib tov);
- 20 grams ntawm zaub roj;
- 1 tsp freshly squeezed txiv qaub kua txiv;
- 2 grams hmoov;
- 250 grams ntawm zaub zaub;
- Ib lub qe qe;
- Ntsev kom saj;
- Dawb cawv kom saj.
Cov txheej txheem ua noj: hmoov yuav tsum tov nrog butter thiab hau me ntsis. Tom qab ntawd, kua txiv, ntsev thiab cawv txiv hmab ntxiv. Cia qhov sib tov txias thiab tom qab ntawd ntxiv qe qe thiab cov protein sib tov rau nws.
Sib tov - mayonnaise
Nws suav nrog:
- 25 grams protein sib tov;
- 2 tbsp / l mayonnaise;
- 2 tbsp / l mis nyuj;
- Txiav cov tshuaj ntsuab, qab zib, ntsev thiab kua txiv txiv qaub ntxiv rau saj.
Cov txheej txheem kev npaj: mis nyuj sib xyaw nrog cov protein sib xyaw thiab ntxiv cov khoom xyaw ntxiv. Siv thaum noj mov ua khoom noj txom ncauj.
Protein sib tov nrog qe
Nws suav nrog:
- Ib qho nyuaj-boiled qe;
- 12 grams protein sib tov;
- 1 tbsp / l qaub cream lossis yogurt;
- 1 tbsp / l gram ntawm zaub roj;
- Mustard thiab txiv qaub kua txiv kom saj.
Cov txheej txheem ua noj: Lub qe raug txiav ib nrab. Yolk yog av nrog lwm cov khoom xyaw. Qhov sib xyaw ua ke tau siv los sau cov qe dawb ntxiv. Siv ua khoom noj txom ncauj nrog pluas noj.
Txiv lws suav cocktail
Nws suav nrog:
- 25 grams protein sib tov;
- 200 grams kua txiv lws suav;
- Txiv qaub kua txiv, kua txob, thiab ntsev kom saj.
Cov txheej txheem ua noj: txhua cov khoom xyaw tau sib xyaw.
Raws li qhov sib piv ntawm cov protein sib xyaw ua ke, koj tuaj yeem siv mis hmoov ntxiv rau ntau yam tais diav. Cov mis nyuj hmoov yog qhov pheej yig hloov pauv rau cov protein sib xyaw, tab sis tom kawg muaj tshwj xeeb xaiv cov protein sib xyaw.
Koj tuaj yeem pom kev paub koj tus kheej nrog thev naus laus zis ntawm kev ua kom tau txais txiaj ntsig hauv tsev hauv cov vis dis aus no:
